Tips for rebooting your workouts during the lockdown era!

home workout squats

Lockdown has come… been eased… and in some places it’s very much back in full swing. Leaving many people’s workout routines in disarray!

The time of being locked down has certainly affected us all in different ways. Our fitness has likely taken a hit with all the constant chances and worries. Some have still managed to step things up, getting runs in and long walks. 

However, for many of us finding things all a bit too much, it’s likely our fitness plans and workout routines have suffered. Along with our healthy eating too, it’s likely we’ve stopped with the healthy gym food and gym meals during these uncertain times. 

So what’s the best way to reboot our fitness right now, or even start getting fit full stop?

Let’s have a look at some top tips…

Change your expectations

If you’re a person who used to workout on a regular basis prior to all this lockdown business, but have since understandably let your fitness routine slide, you may be tempted to pick up exactly where you left off. 

However, trying to immediately carry on old levels of activity when you’ve lost your fitness routine, can often result in injury. When you’re wanting to get back to the level of fitness you were at, it’s far better to walk before you can run… again.

Say you were used to lifting 10kg weights during your workout, you likely need to start lower, and switch to 5 or 6kg to begin with. Modify your expectations to avoid doing yourself an injury, as it’s actually way more important to maintain your form when exercising. Jumping back into things too much, too fast, will likely end up meaning waiting even longer to get back to where you were, because of injury time. 

Give your knowledge a refresh

With any exercise, it’s important to realise that quality is more important than quantity. Whether you’re doing bicep curls, squats, lunges or anything else, it’s important you ensure your form is correct. 

For example, if you pivot from the waist instead of the elbow when performing a bicep curl, this will seriously impact the effectiveness of your exercise. It’s always worth watching some videos to make sure you’re nailing the correct form. Or you could even book a session with a trainer to revisit exercises. There’s plenty of online classes to help with your workouts too. 

Always listen to your body

There’s no point trying to overdue things and exhausting yourself. Trying to get back to your old fitness levels too fast is not going to work out well for your wellbeing. So, opt for lighter weights and practice fewer reps, and don’t look at this as a sign of failure. 

Because it’s not… it’s evidence that you’re working towards a goal sensibly rather than risking harm to your body. It’s essential you find the right balance, and get it plenty of rest days, otherwise your muscles won’t have time to heal. 

Getting enough sleep is also a priority when working out or otherwise. Lack of sleep will mean your body won’t have time to process the changes you’re making. By the way, rest doesn’t necessarily mean lying or sitting still, as you can try active rest – for example, by walking to work, taking the time to walk to the shops and get ingredients for some healthy gym meals, or walking with family or friends in general. 

Start practicing good aftercare

If you had a pretty good level of fitness before lockdown began, you may be surprised how you feel the day after returning to your exercise routine. It could be that you feel little pains here and there, so it’s always important to assess how you feel after a workout and look after yourself. 

When the pain is sharp, this could indicate an injury. When the pain is dull though, it’s likely that your muscles are a bit sore from being active. This is why it’s important to  warm up before exercise and always perform cooldown exercises afterwards.

If you’re very sore after first getting back into a workout routine, slow down a little. Try stretching out your muscles more or taking warm baths. It’s also worth booking time in with a physio if pain persists. 

Always stay motivated

If you’ve really lost your fitness levels over the last few months and you’re understandably finding it difficult to stay motivated, it’s worth getting a partner for accountability. What we mean is, finding a friend or family manner that you can keep in touch with, remotely if necessary – who can motivate you to keep up your workout routine. 

It’s also worth trying workouts that are new to you, to keep things feeling fresh and exciting. Perhaps try dancing, fencing, swimming, whatever it is, look for new ways to keep you interested in keeping up your fitness. 

Don’t stress

Remember, coronavirus hasn’t gone away. So don’t stress too much about staying as fit as humanly possible. Do what you can to feel better, but don’t stress yourself out, especially during this time. Self-care is all the more important.

Keeping on top of your fitness routine whilst being stuck in doors for large parts of the day can be tricky. And it’s just the same sticking to a nutrition or meal plan too. Having your healthy gym food and gym meals back again will help you fuel your body for your workouts. And we can help you have your meals prepped and ready to go!

For more information, check out our range of meal prep plans.